The rotator cuff is a crucial group of muscles and tendons that stabilise your shoulder joint, allowing for a wide range of motion. Strengthening these muscles not only improves shoulder functionality but also reduces the risk of injury. In this guide, we’ll explore effective exercises to strengthen your rotator cuff, exercises to avoid if you have a rotator cuff injury, and tips for maintaining healthy shoulders.
What Is the Rotator Cuff?
The rotator cuff consists of four key muscles: supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles work together to stabilise and move the shoulder joint. One of their primary functions is external rotation of the shoulder, which involves turning your arm outward away from your body.
Strengthening the rotator cuff helps improve posture, prevent injuries, and enhance athletic performance. However, improper exercises or overuse can lead to issues like shoulder tendonitis or supraspinatus tendonitis.
Best Rotator Cuff Exercises
1. Cable Rotator Cuff Strengthening
Using a cable machine is an effective way to target the external rotation of the shoulder muscles.
How to do it:
Attach a handle to the cable machine at elbow height.
Stand sideways with the cable on your non-working side.
Grab the handle with your working hand, keeping your elbow bent at 90 degrees and close to your body.
Rotate your arm outward, keeping the movement controlled.
Slowly return to the starting position.
Tips: Use light weight and perform 12-15 repetitions for 2-3 sets.
2. Dumbbell Shoulder Strengthening Exercises
Dumbbells are versatile and allow for controlled strengthening of the rotator cuff.
External Rotation with Dumbbell:
Lie on your side with a dumbbell in your top hand.
Bend your elbow to 90 degrees and tuck it into your side.
Rotate your arm upward while keeping your elbow fixed.
Lower back down slowly.
Lateral Raises:
Hold dumbbells in both hands.
Lift your arms out to the sides until they are shoulder height.
Lower back down slowly.
3. Resistance Band Shoulder Exercises
External rotation is key for rotator cuff strength and stability.
External Rotation with Resistance Band:
Attach a resistance band to a sturdy object.
Hold the band with your working hand and keep your elbow at a 90-degree angle.
Rotate your forearm outward.
Return slowly to the starting position.
Prone T-Raises:
Lie face down on a bench or mat.
Hold light dumbbells with your arms hanging down.
Lift your arms out to form a T-shape while squeezing your shoulder blades together.
Lower back down.
Example of an external rotation
Exercises To Avoid if You Have a Shoulder Injury
If you have a torn rotator cuff, avoid exercises that place undue stress on the shoulder joint. These include:
Overhead press
Upright rows
Bench presses with heavy weights
Dips
High-intensity overhead movements
Sudden jerky motions
Heavy lifting without proper form
Safe Movements for Shoulder Pain
While avoiding aggravating movements, you can still perform gentle exercises to improve strength and mobility.
Pendulum Swings:
Lean forward with your non-injured hand resting on a stable surface.
Allow your injured arm to hang freely.
Gently swing your arm in small circles.
Isometric Shoulder External Rotation:
Stand with your elbow bent at 90 degrees and press your hand against a wall.
Hold for 5-10 seconds and repeat.
Tips for Safe Rotator Cuff Training
Warm-Up: Always warm up with dynamic stretches and light exercises before engaging in rotator cuff exercises.
Start Light: Use light weights or resistance bands to avoid overloading the small rotator cuff muscles.
Focus on Form: Proper technique is crucial to avoid injury.
Gradual Progression: Increase weight or resistance gradually to build strength safely.
Rest and Recovery: Allow time for your muscles to recover to prevent overuse injuries.
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